And for convenience, and because some people can’t find kabocha squash in their area, I used canned pumpkin.

Each bite melts in your mouth, and tastes just as decadent as my Chocolate Chiffon Brownie Cake. And if you let it sit in the fridge for a day it becomes nice and fudge-y!

These Low Carb Chocolate Pumpkin Brownie Bites are not too sweet, so you may want to add extra sweetener. But I think it’s really really good just the way it is!!

For most of my pumpkin baking treats I usually use kabocha squash, which is also called Japanese pumpkin. I love kabocha and have been using it for more than 20 years. You can read about kabocha here.

Crispy on the outside, melt-in-your-mouth on the inside!!

So here’s how I made these brownie bites:

First, I sifted the dry ingredients together, minus some of the sweetener which is used for the egg whites.

Then I beat the egg whites in a stainless steel bowl until frothy (copper bowls are best, so they say; and you can also use glass),

at which time I added in the cream of tarter. I continued beating until soft peaks formed,

and then added in the sweetener of choice (See notes below), a little bit at a time so it wouldn’t fly around the room. (In the pictures I used erythritol and liquid Splenda)

After it was all incorporated I beat for about another 30 seconds, just until stiff peaks formed. When they are fluffy, STOP your beating!

Whip it! Whip it good!

Make sure not to over beat the whites or they can liquify again. And if they’re too stiff they will get dry and crack when you are folding in the other ingredients. If this happens make sure not to panic! Just add in another egg white and carry on. It’s a learning experience…all will be OK!!

Next I gently poured the squash/egg mixture on top of the egg whites.

Then I folded in the squash/egg mixture until all incorporated.

So it looked like this,

Then I sifted and folded in the dry mixture, in 4 equal siftings, until no pockets of the dry mix was left visible.

This part takes a lot of patience and time. Because every time you think it’s all mixed in another little pocket appears underneath the egg whites. So you kind of have to gently lift that bubble of egg white/dry mix, and shake the spatula against the bowl when it appears, so it bursts out the dry mix hidden inside, and then keep folding. I told you this takes patience!! But it’s well worth the effort in the end!

Your final batter will look like this:

Try not to eat the batter, like I do!!

If you’re not too sure on how to fold flour, or any other ingredients into egg whites, refer to my Lemon Chiffon Poppy Seed Cake recipe directions and watch the video on folding.

Then I divided my batter evenly (about 2.5 tbsp per cup) into 8 greased muffin cups without the parchment paper-because they come out more crispy-and placed them on the middle rack. (Or you can use parchment lined muffin tins, but they are not as crisp on top and sides and bottom).

And finally, after baking in a 350 degree oven for 45-50 minutes (while being tortured with the smell of chocolate wafting through my apartment) out from the oven they came. As hard as it was to do, I let them sit for 15 minutes.

Then I plated them up…

and devoured every last one. Well, that part wasn’t hard at all!!

Really, I did! Because my chocolate brownie bites, have 24 grams of protein for the entire batter. I’d qualify that as a complete meal!

Using Splenda Granules and erythritol: The first time I made these brownies I used Splenda Granules. (Yes! I eat Splenda!) This is what helps impart that light and airy melt in your mouth texture. I find that Splenda granules bake up more like real sugar than erythritol does.

Erythritol is a heavier sweetener by weight, and I believe this makes the brownie texture slightly more dense. But this could just be my own experience with it.

The recipe below is using erythritol, which gives the brownies a slightly different mouth feel; a bit more fudge-y.

Should you count Erythritol Net Carbs?: Personally I don’t count the sugar alcohols of erythritol into my net carb count, like some low carbers do. Erythritol has been shown not to spike insulin, and is not metabolized by our bodies, and even eating the entire cake doesn’t affect me.

But we are all individual snowflakes, so follow your bliss!

So if you choose not to count the erythritol carbs, that leaves the entire batch of brownies with 15g net carbs. That’s less than 2 grams net carbs per brownie!

However, in the nutrition info I have included total net carbs using erythritol, for those of you who count the sugar alcohol’s net carbs.

P.S- You can also bake these as a cake and enjoy the crispy corners! I prefer to bake these in one of those grocery store 7″-8″ cheap pie pans.

Melt In Your Mouth Brownies made with pumpkin

Alas, let’s get baking!

Note: If you prefer even more of a ‘melt-in-your-mouth’ experience and don’t mind using Splenda, check out this chocolate ‘melt-in-your-mouth’ brownie recipe.

In another bowl, mix canned pumpkin with 1 Tbsp coconut milk, 1 tsp vanilla extract and 1 Tbsp of water. Mixture should resemble thick gravy. Don't make it too watery. If the batter gets too watery, a quick remedy would be mix about 1-2 tsp of the sifted dry ingredients.

By this time, the egg whites should be at a room temperature.

Using a hand mixer with a whisk attachment, lightly beat egg whites until foamy.

Lower the mixer speed, then put in ⅛ tsp cream of tartar. Increase the mixer speed and beat until soft peaks formed.

Lower the mixer speed, then mix in the remaining powdered erythritol. Mix it slowly until everything incorporates so you won't have powdered erythritol flying around.

Beat the egg whites until stiff peak formed.

Pour in the pumpkin/coconut milk mixture and carefully fold into the egg whites. Please watch video on folding below:

Once the batter is mixed, sift ¼ of the dry ingredients on`to the egg white. Carefully fold the dry ingredients into the egg whites mixture. Repeat this three more times, until you use up all the dry ingredients.

Fill about 2.5 Tbsp batter into each muffin tin. The batter should fill about ½ of the muffin tin if you want to make them into 8 muffins.

Bake in 350F for 45-50 minutes

Remove from oven and let sit about 15 minutes before removing from muffin tins. They come out easier this way.

Enjoy!

Notes

Take your time when folding all the ingredients into the egg whites. And make sure to break apart, very gently, any lumps or bubbles of dry mix that you see.

The best way to do this is by lifting the lumps onto your spatula and breaking them apart by tapping the spatula on the side of the bowl.

Using Splenda: I use ½ cup of the Splenda granules (not the baking Splenda or packets) and then powder that for the dry mix, and use ¼ cup for the egg whites.

Net Carbs: NOT Counting Erythritol, for Entire Batter: 15gThat's for the entire batter!

I’ve always loved rich creamy pudding type foods. They don’t even have to be deserts. I’ll make just about anything into a thick gloppy mush and eat it! This one just happens to a be creamy, sweet and chocolatey low carb chocolate protein pudding! And each serving has 6 grams of protein. Great for a little afternoon protein boost.

I came up with this recipe because I had some extra room in the day for my fat and protein macros, and I was experimenting with making pudding. So I kind of just threw things together following a couple different recipes for pudding and lemon curd.

What’s not to like about a warm and creamy chocolate pudding. And what’s not to like about your pudding going a.k.a. as gelato, chocolate sauce, or a ganache for your cakes and muffins!

Well, this Chocolate Protein Pudding can be all that. It just depends on what type of self control you have the moment it comes off the stove!

And I’m not going to lie! I had to maintain a lot of self control not to spoon all of this goodness into my mouth instead of those little glass dishes. It was a challenge, let me tell you.

As I was pouring the pudding into the dishes I just happened to very intently swiped my finger through the stream of chocolate and touch the tip of my tongue with it, and suddenly my olfactory memories transported me back to my mother’s kitchen, baking chocolate chip cookies, and dissolving Hershey Kisses in my mouth.

And that’s exactly what this pudding tastes like (to me, anyway!). A bowl of melted Hershey Kisses.

And if you love Hershey Kisses you will definitely become addicted to this pudding. I’m not even a chocolate lover and I’m hooked!

It’s super quick and easy to make, and takes all of about 6 minutes from prep to fridge. (Of course you then have to wait for the pudding to firm up in the fridge!)

So go ahead and whip some of this goodness up. But I’m warning you now, you may not be able to wait the 20-30 minutes for it to firm up! Let me know how far you got…. 🙂

In another deep small bowl mix the 5 or 6 gr of a whey powder (about a tbsp), 8-10 grams of cocoa powder( about 2 tbsp), the stevia and erythritol mix ( or whatever sweetener pleases your fancy), a pinch of salt together. Whisk that all up!

Then, with a rubber spatula, mix the egg yolk mixture into the cocoa mixture and blend it all up. It's hard not to lick the spoon and just eat that. But stop yourself so you can indulge in the real goodness that is to come!! If it's not sweet enough then sweeten to taste.

Then, in a small saucepan heat 6 tbsp of coconut milk until just simmering and small bubbles appear on the sides.

Remove from stove and begin tempering the chocolate with the milk by adding 1 tbsp of the milk into the cocoa mixture and mixing vigorously as you do that, combining it all, and then continue to do this tbsp by tbsp until it's all combined.

Then, with the rubber spatula transfer that all back into the saucepan.

Now here is where you need to be super vigilant! Reduce heat to low and put saucepan back on stove. But making sure to stir stir stir that cocoa mixture. It will seem like nothing is happening. But in 30 seconds to 1 minute it will start to thicken and you will see streaks of the pan on the bottom.

Make sure to continue moving that spatula around the corners of the pan. At this 1 minute mark or slightly less you will see small curds start to form. Immediately lift the pan 4-6 inches off the stove top, but continue stirring the mixture around the pan getting in all areas as it thickens up.

It may start looking dry on the edges and you don't want this, so lift the pan higher and make sure that the flame is low.

Once those curds start forming at the beginning, when you first start to lift the pan off the stovetop, you only need to do that mixing for about 1.5 minutes. I used a timer at the beginning , but eventually you will know when to stop.

So now, take the pan off the stove and place on counter. Add in 4 tsp of coconut oil or butter, TWO tsp at a time, and mix it all in before adding in the next 2 tsp. It will be nice and shiny and glossy. Take a whiff and sweeten to taste if necessary. It will smell and taste like a Hershey Kiss.

Divide evenly into 2 small shallow dishes

Place in refrigerator for 20-30 minutes or desired consistency is reached. I don't put plastic on top of the pudding, but if you care about a film that may form you may do so to prevent it.

Or, eat warm from the dish or serve on top of some of my other delicious treats!

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Disclaimer:

All information on this blog is for informational and entertainment purposes only. I am not a doctor or a professional medical advisor. Please always consult to your professional medical advisor or doctor prior to beginning any new workout program and/or making dietary changes.
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